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30 EMOM *Strict Cindy = 5 strict pull ups + 10 push ups + 15 air squats *Scaling with “Power Snatch” for first day athletes
09/05/2024
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30 EMOM *Strict Cindy = 5 strict pull ups + 10 push ups + 15 air squats *Scaling with “Power Snatch” for first day athletes
Strength 15 EMOM3 Power Cleans @65-75% of 1RM Clean *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Front Squats @80% of 1RM Clean
Strength 10 EMOM2 Box Back Squat *Use box or bench. Hips dont lie. The hip should not go below the knee, nor should it stay
2 Kişilik Takım Antrenmanı For Time (Time Cap: 25-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 150 Wall Ball (9/6 kg) 90 Toes to Bar *One
18:00 AMRAP9-15-21-27Alt Dumbbell Snatches (22.5/15 kg)Dumbbell Back Rack Box Step Ups (60/50 cm)-in remaining time-Max Rounds:8 Toes to Bar10 Push Up 12 Air Squats *
Handstand Push Up Skill Work Gymnastics5 minutes of Intro/CuesCue 1: Brace the core & press the entire hand to the ground to set up in
WODTeams of 2 For Time:5 sets: (1:1)12/10 Cal Ergo10 Stick Sit Ups (YouTube)12/10 Cal Ergo10 V-Ups -rest at least 3:00 before beginning accessory – Accessory“TheBox362
1 Mayıs İşçi ve Emekçiler Bayramı A) Her 2:00 içinde 10:00 Boyunca (5 Sets) 8x Back Squats B) WOD 2 Sets (24 Dakika) Part/1 2 Dk AMRAP:
Strength / Barbell Complex In-a 12 minutes find your daily max! (Start with empty barbell) 2 Power Clean + 3 Squat Clean + 1 Split
“2 Kişilik Takım Antrenmanı” “I Go You Go” A) 8 AMRAP:60 Double Unders (S1; 100 SU)12 Dumbbell Farmer Carry Forward Lunge (2x 22.5/15 kg) 3′
